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ihopeicome backalive originally shared:
 
#band I was most impressed with @ the #Austinhalfmarathon#KeepAustinWeird   #besomebody   -IHopeIComeBackAlive.com
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Run 5,walk 3 - 3x = Done!
John Vincent originally shared:
 
Killed it this morning

Just finished week 5 day 1 of #10K #Trainer on #Android with @zenlabsfitness! #everymomentcounts #run #running #health #fitness

I ran with MapMyFitness+! Distance: 1.90mi, time: 31:21, pace: 16:30min/mi, speed: 3.64mi/h.
http://mapmyfitness.com/workout/885768407
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Charmaine RAVEN

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Late jog today but it's got to be done.
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Charmaine RAVEN's profile photoTim Meushaw's profile photo
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Good job!  I've been known to go out at 9pm before when I didn't have time earlier in the day.  :-)
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Christine Strang
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Tim Meushaw's profile photoChristine Strang's profile photo
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I know it +Tim Meushaw, but this does seem to make a fair bit of sense and if it allows runners to get back into the game that's even better. I guess what it boils down to is really quite simple, find what works for you and then run with it (pun intended). 
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Have my first 5K of 2015 (3rd lifetime) on March 14, so now there's motivation to get up in the morning. Still looking for the right 10k to cut my teeth on. 🏃🏆🏁
John Vincent originally shared:
 
I ran with MapMyFitness+! Distance: 1.80mi, time: 28:00, pace: 15:33min/mi, speed: 3.86mi/h.
http://mapmyfitness.com/workout/872408373
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Im new. Downloaded and starting the training tomorrow. I'm excited. Have 50 pounds to lose and I'm so determined to get fit and strong. Thank you all for support . 
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Christine Strang's profile photoD Torres's profile photo
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Welcome!!! Best of luck to you! 
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Has anybody experienced this? I am on W5D3.  Shortly after I started C25K, like within 3 days, my right knee started swelling.  No pain, just a mild inflammation uncomfortable enough to make it difficult to kneel, walk up the stairs and pick up my leg.  A Daily Low dose women's aspirin bring the swelling down but my knee is still tight.
  
I have not pushed enough to have cramps the following day after running.  I am taking it really slow.  I am truly enjoying the experience and love the results...who would have thought I would ever enjoy running.  However, this knee thing is bumming me out and don't want to quit.

What's happening?  Any ideas?
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Christine Strang's profile photo
 
Are you making sure to stretch especially after your run while your muscles are warmed up? I would  stretch really well and use epsom salts on the knee that is giving you problems, could be a minor magnesium shortage and it's showing up in that knee.
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John Vincent

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Study backs up the C25K method - 
Jogging from one to 2.4 hours a week is associated with the lowest rates of death - with three times a week optimal - according to scientists from the Copenhagen City Heart Study, Denmark.
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I'm just finishing up week four of the nine week training program. I'm feeling good and I'm registered for a St. Patty's Day 5K in March. :) 
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Congrats! You're going to have so much fun at that 5k. 
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Tim Meushaw
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 #5K
 
When I first started C25k, I was very slow. Two years later, I still feel very slow, even though my 5k PR is 6 minutes faster than my first 5k race. So since I'm sure I'm not alone in feeling this way, here's some food for thought. :-) 
Being a "slow" runner is merely a state of mind. Don't let that affect your running.
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Jessica Jameson's profile photoAlun Heseltine's profile photo
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Well said sir! I think we can all agree, the trick to the early stages of c25k is forcing yourself to go slow to allow your body to adapt. Since finishing, my time hasn't improved greatly, but to be honest, I don't get out as much as I should... But I do get out there, and that's more important that being fast. 
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Are you thinking of doing the #c25k? Why don't you #beinspired   by Vix. Jogging turned out to be as much about therapy as fitness. 
Vix laughs in the face of an app that can get her off the couch and running 5k in 8 weeks. Did she do it?
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Congrats!
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About this community

Unofficial G+ Community site for C25K a great beginner running program that will help you reach a goal of finishing your first (or next) 5K. Details on the program can be found here: http://www.c25k.com/ Another great resource and community would be reddit: http://reddit.com/r/c25k
 
 
Are you thinking about running your first marathon?  Look and see how much fun the expo is!  #couchto5K   #walking   #blackwomenlosingweight   #blackwomenlosingweight  
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John Vincent originally shared:
 
Last night I was putting some laundry away and came across these three shirts. It was less than a year ago that I started serious training with the +Zen Labs#C25K app. And 3 races in 2014 to show for it. Might not seem like a lot to some but to me that's huge.

And to think now I'm using the +Zen Labs#10k trainer, and first 5k of 2015 is less than a month away. Now I just need spring to cooperate! 
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Tim Meushaw's profile photoJohn Vincent's profile photo
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I know exactly what you mean! 
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Still plugging along. Today I switched up my stride on the treadmill and had zero pain, which was awesome. It was the kind of run that reminds me why I run.
John Vincent originally shared:
 
Great run today!

Just finished week 4 day 3 of #10K #Trainer on #Android with @zenlabsfitness! #everymomentcounts #run #running #health #fitness

I ran with MapMyFitness+! Distance: 1.90mi, time: 31:50, pace: 16:45min/mi, speed: 3.58mi/h.
http://mapmyfitness.com/workout/883840175
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Christine Strang's profile photo
 
Great to hear this!
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John Vincent originally shared:
 
Just finished week 4 day 1 of #10K #Trainer on #Android with @zenlabsfitness! #everymomentcounts #run #running #health #fitness

I ran with MapMyFitness+! Distance: 1.87mi, time: 31:30, pace: 16:51min/mi, speed: 3.56mi/h.
http://mapmyfitness.com/workout/878305783
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Shelly C

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We ... And I can do this. I'm determined !! 
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Christine Strang
moderator

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Great read!
 
How to get the most out of your runs
Every time you pick up a new physical activity that requires you to move in an unfamiliar way it’s hard in the beginning but after a while your body optimizes itself to manage the load and the activity itself, becomes easier. Being an adaptive bio-machine the body is designed to recognize patterns so it catches on fairly quickly and, as you continue working, it eventually optimises all of the processes involved for a minimum energy expenditure. With running, for example, your breathing stabilises, your body develops muscle memory and it becomes easier to flow with the run. 

This is great because your form improves and running becomes second nature to you. Unfortunately, this means that your body has completed its evolution and entered its comfort zone which also means you will not progress any further. There is simply no need to continue changing if you are already capable of covering the same distance at the same pace without much effort.

That’s how most runners hit a plateau. Running the same distance at the same pace every day might be enjoyable but eventually it stops pushing your body to change and get fitter. Everything optimises: your body doesn’t burn the same amount of energy as before - it takes you fewer calories to run the same distance, you don't get faster and your endurance only lasts you until the end of the run. If you continue doing the same thing, running exactly the same run over and over again your body will optimize itself to be perfect - but perfect for this exact run only.

This is why it’s vital that you spice up your runs, run different distances in different conditions at different speeds and throw in some bodyweight training on top of that. That’s how you keep your body sharp and force it to continue changing, burn more every time and improve your speed and endurance.  

Mix it up at every opportunity: 

Endurance Running: see just how far your body can take you at your lowest speed. Endurance runs can be used for conditioning (over an hour long) and recovery (under an hour).

Speed Drills: sprinting is the best way to push your body to the next level and gain momentum. Teach your body instant response and acceleration. Do at least one set of speed drills per week and watch your body change.

Endurance + Speed: this is how you level up, first you push your body to endure long distance and then you force it into the final homerun to sprint. Make it 9/1 ration or 8/2. If you are running 10 kilometers then your last 1-2 kilometers should be done at your top speed. This is marathon training.

Fast Five: Every now and then, do a test run for 5K. Run as fast as your legs can carry you and aim to beat your previous record time every time.

Uphill: running is supposed to be challenging, if you are running on the same surface you are not getting the most out of you runs and handicapping yourself. Running is meant to be uphill and downhill and rarely level 0 – your body has to be able to deal with changes in the environment and the only way to make it stronger is to force it to adapt. Finish your runs by running up a small hill and, if you run on a treadmill, change your incline level and go up. Try it at least once a week.

Bodyweight Add-ons: when you do sprints finish them up with a double push up and double squat to break the pattern and hyperload your muscles even further. Do jump squats, jump knee tuck exercises and skipping and straight leg bound drills in between your runs to improve your acceleration and speed. 

Extra weight runs: get a pair of wrist weights, the lightest you can find, and run wearing them. Run at the same speed you normally would and see how much faster you’ll get once you take the weights off. Note: don’t wear them on your feet, it’ll screw up your landing and can potentially cause injury – only run with wrist weights and work your arms as you run.

The more variety you have in your running the better the results you’ll get. You will perform better and you’ll look better, too.

If you run every single day, make sure you run differently, challenge yourself and try different things, different routes and run under different conditions at different speeds. It’s important that you continue challenging your body and your cardiovascular system – that’s when you gain the most. Runs that are identical to each other day after day will be the only runs your body will become able to do and you are just wasting its potential. Break away from the pattern and liberate yourself.

permalink http://neilarey.com/running/get-the-most-out-of-your-runs.html
#fitness   #running   #weightloss   #endurance  
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I ran with MapMyFitness+! Distance: 3.10mi, time: 47:47, pace: 15:26min/mi, speed: 3.89mi/h.
http://mapmyfitness.com/workout/847408439 I'm still at it. I have finally made it to 5k distance. This is the third time I think since all the TIA's last spring. I have been pretty active since then, running using the elliptical and stationary bike. The times are slowly improving as well.
Good luck everyone and keep at it, you can do it
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Janaya Roberson

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Including quick and easy dinner recipes, a paleo shopping list, a guide to portion sizes, and more.
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D Torres's profile photo
 
Wow! This is really useful! Thanks for sharing! 
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I will be started this tonight to try and reach my goal of losing 6.8 pounds this month. I tried to download the app, but it says that my software is not compatible and I need to upgrade to IOS 8.0. That is not available for my Iphone. Any suggestions?
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Christine Strang's profile photoIain McSpuddles's profile photo
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You could try to input the workouts into RunKeeper if that will work on your phone. It might even have c25k workouts ready to use in the 'training' section.
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